How to do Push-Ups Perfectly
Article by Alex Rider
How to do Push-Ups Perfectly – Health – Fitness
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Push-ups aren’t just for those super athletic sorts you see on TV or films. These exercises are an effective and cheap way to hone your upper body.
No other movement is quite as effective at strengthening your chest, deltoids, lower back and triceps as the good old push-up. When done perfectly push-up’s controlled movements offer three types of muscle-building resistance (isometric, concenctric and eccentric) whilst getting all the muscles to work together.
What follows are details on how to perform push-ups correctly:
1. Lie flat on your chest, legs together, with your hand palms flat on the ground next to your shoulder, slightly in excess of your shoulder width. Your only your toes should be curled round and flat on the floor so as to soon be able to take the weight of your body.
2. Look forward, not down towards the floor. Ensure that only your chin is the part of your face that may touch the floor.
3. Keeping your whole body rigid/ straight you then need to straighten your arms so as to elevate your body off the floor. Aim not to arch your back or bend your legs.
4. When your arms start to straighten up exhale the air from your lungs.
5. Take a moment to pause whilst at the highest position possible.
6. Using your arms, lower your body slowly to the floor. As you bend your arms remember to keep your palms in a fixed position on the floor. As usual your body must be kept straight in a rigid fashion, legs and feet together.
7. Keep lowering your body right until your chest touches the floor. Try not to let your back arch. Your knees should not make contact with the floor. As you bend your arms breathe in.
8. Take a moment to pause, then begin the whole process again to perform the second push-up. Start to straighten your arms and exhale as you rise.
Modifications and things to be aware of:
If you want to make the push-ups easier rest your knees on the ground at all times, and/ or have an exercise partner place their fist on the ground below your chest to stop you lowering your body as far.
A variation on this exercise is to perform it whilst leaning against a vertical wall. This is called the ‘incline push-up’.
Importantly, if you have any physical ailments that hinder this exercise in any way stop engaging in physical exercise and seek professional medical advice on the situation.
About the Author
For information on fitness nutrition aspects like, what high energy foods are best before exercises, or, the foods best associated with particular work outs and sports, visit http://www.fit4fitness.com/Increase-Your-Energy-Levels-By-Eating-High-Energy-Foods.php. Information here is current and constantly updated.
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Alex Rider
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For information on fitness nutrition aspects like, what high energy foods are best before exercises, or, the foods best associated with particular work outs and sports, visit http://www.fit4fitness.com/Increase-Your-Energy-Levels-By-Eating-High-Energy-Foods.php. Information here is current and constantly updated.
Use and distribution of this article is subject to our Publisher Guidelines
whereby the original author’s information and copyright must be included.
Resistance Band Exercises – Your Way To Perfectly Shaped Legs
April 28, 2012 by admin
Filed under Resistance Training
We can all appreciate the beauty of toned, sexy, shapely legs. On the beach or a club, aside from the proverbially attractive six-pack, a pair of fit and visually appealing legs is sure to be a sure head-turner.
But aside from the fact that it’s physically attractive, it’s also important to have strong legs that can support your daily and seemingly mundane yet vital activities, like walking, running, and standing, among others. Resistance band exercises can take you one step closer to achieving this goal.
Workouts with resistance bands have become widely popular in the fitness realm lately because aside from the apparent convenience, affordability, and portability of the bands, it has proven to be a great method for toning and strengthening muscles.
While there are many choices in terms of specific leg exercises that can be done using the bands, the following paragraphs will highlight a few, which are considered the most complete because they work out most, if not all, leg muscle groups.
Squat Press. This routine will work your thighs, hamstrings, and your lower gluteal muscles. To do them, start by standing on the band with your feet hip-width apart and your arms on your sides holding the ends of the tube. Inhale and squat as if you were sitting on a chair. As you move to this position, extend your arms forward. Next, move from the squat back into a standing position while straightening your arms over your head. At this point, squeeze your shoulders, contracting your muscles. Lower your arms to its initial form to conclude one rep.
Eversion. In this exercise you will need to tie your resistance band in a knot so that it creates a circle. Loop the band around a secure table leg then sit on the floor with the side of your foot on the inside portion of the band. Pull your ankle away from the midline of your body as far as you can but still keep your knee and shin steady. Resist the movement back towards the midline of your body and hold it for at least 16 counts. Bring your ankle back to where you feel no resistance from the band to complete one rep.
The eversion strengthens your lower legs, mainly your calves and ankles.
Double Leg Drop. The double leg drop is one of the resistance band exercises that will really shape the entirety of your legs. Start by lying on your back. You should place the resistance band around the balls of your feet and extend your legs up towards the ceiling. Each end of the band should be in your hands and your arms need to be extended to the sides as well. Turn your legs out, bringing your heels together but toes apart. Roll your head and shoulders up with your arms hovering a few inches off the floor with your fingers pointing towards the front of the room. Lower your legs away from your torso. It is at this point of the routine that the maximum resistance from the bands should be felt. After holding the position, lift your legs back to the starting point. Do 10 reps.
Lying Side Kicks. Another great exercise, you start by lying on your left side, supporting yourself upon your elbow with your left leg slightly bent. Your right leg should also be at an angle. Loop one end of the band around your right foot and pull the rest of it behind you and around your left shoulder, holding on to it with both hands to secure it. Push your right leg straight out, making sure to keep it parallel with your other leg. Hold for at least 8 counts then pull it back towards your body. Do 12 repetitions for each leg.
Resistance band exercises are a great way to tone and strengthen your legs. Just make sure to be consistent with the exercise and always take precautions so as not to injure yourself.
Resistance band exercises are a great way to keep in shape. For more tips on workouts you can do, information about its health and physical benefits and much more, visit http://resistancebandexercises.net.
Raffy Chan is an exercise enthusiast and an expert in Website Design-Creation and Making Money Online.
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